Heart disease is the leading cause of death in the United States, per the Centers for Disease Control and Prevention (CDC). But maintaining a healthy lifestyle, especially one that includes filling your plate with the best foods for heart health, can go far toward lowering your chances of developing the illness.
Meet the experts: Padma Shenoy, M.D., a cardiologist with Manhattan Cardiology; Kathleen Garcia-Benson, R.D.N., C.S.S.D., L.D., a registered dietitian with VNutrition; Diane Han, M.P.H., R.D.N., L.D., a registered dietitian nutritionist based in San Francisco and the founder of Woking Balance Wellness.
While foods that lower cholesterol naturally are certainly key, as are the best foods to eat for high blood pressure, improving your overall heart health also involves reducing inflammation, strengthening your immune system, and more. Read on for expert-recommended foods to boost your heart health, along with a few that you should avoid to keep your ticker healthy.
Best foods to eat for heart health
When putting together a heart-healthy diet, there are a few nutrients you should prioritize, namely foods rich in fiber and healthy fats. “Increasing dietary fiber can support heart health by lowering LDL (bad) cholesterol and stabilizing blood sugar levels. The intake of dietary monounsaturated and polyunsaturated fatty acids decreases LDL cholesterol and may also have anti-inflammatory effects within the blood vessels,” explained Padma Shenoy, M.D., a cardiologist with Manhattan Cardiology.
She added that while you can get these from supplements, aiming to get all the nutrients you need from whole food sources is best. “Dietary sources offer superior absorption and additional health benefits that isolated supplements may not provide,” Dr. Shenoy said. Here are the best foods to add to your plate if you’re trying to improve your heart health.
Oats
“Oats are high in soluble fiber that lowers LDL (bad) cholesterol and supports stable blood sugar,” said Kathleen Garcia-Benson, R.D.N., C.S.S.D., L.D., a registered dietitian with VNutrition. A review in the European Journal of Nutrition noted that oats improve various risk markers for cardiovascular disease, as well as lower total cholesterol, LDL cholesterol, and blood pressure.
Brown rice
“Whole grains like brown rice help lower LDL cholesterol, reduce inflammation, and improve blood pressure,” said Dr. Shenoy. Research published in BMC Medicine found that higher consumption of whole grains was significantly associated with a lower risk of coronary heart disease.
Avocados (and avocado oil)
“Foods rich in healthy fats, such as avocados, have higher ratios of unsaturated to saturated fats,” explained Diane Han, M.P.H., R.D.N., L.D., a registered dietitian nutritionist based in San Francisco and the founder of Woking Balance Wellness. “Healthy fats not only help keep you fuller for longer, but they are also rich in antioxidants that support an anti-inflammatory environment,” she added, which is key to keeping your cardiovascular system functioning smoothly.
If you’re looking for a heart-healthy cooking oil, both Han and Garcia-Benson recommended avocado oil. It’s rich in good fats and has a higher smoke point than most plant-based cooking oils, which makes it perfect for sautéing.
Almonds
“Almonds are high in fiber, unsaturated fatty acids, and antioxidants. If consumed in moderation, they are associated with reduced risk of coronary heart disease and sudden cardiac death,” Dr. Shenoy said. Indeed, almonds (and other tree nuts like walnuts) are both nutrient-dense and calorie-dense, so aim for just ¼ cup per day.
Peanuts
Like almonds, peanuts contain fiber and healthy fats that can reduce heart disease risk, according to a review in Advances in Nutrition. The same goes for peanut butter (and other nut butters), which Han said are great heart-healthy alternatives to cream cheese and butter.
Salmon
An excellent protein choice for heart health, Dr. Shenoy said that salmon is “high in omega-3 fatty acids, which have anti-inflammatory effects, reduce arrhythmia risk, and lower triglycerides.”
Berries
Raspberries, blueberries, strawberries, and blackberries are “packed with antioxidants that reduce inflammation and support blood vessels,” said Garcia-Benson. They are also incredibly low in sugar, which is a good thing because high blood sugar is a risk factor for heart disease, according to research in Cells.
Sweet potatoes
“Sweet potatoes are high in potassium, which supports healthy blood pressure,” Garcia-Benson said. Indeed, research in the journal Hypertension confirms that getting enough potassium is critical to preventing high blood pressure.
Apples
Like sweet potatoes, apples provide blood pressure-lowering potassium—plus fiber and antioxidants to reduce oxidative stress, a process linked to the development of heart disease, Dr. Shenoy added.
Flaxseeds
The fiber and omega-3s in flaxseeds help lower cholesterol, Garcia-Benson said. Han recommended sprinkling ground flaxseeds over your oatmeal for a heart-healthy breakfast.
Lentils
According to a study in The American Journal of Clinical Nutrition, most Americans eat a plant protein to animal protein ratio of 1:3. But the closer this ratio gets to 1:1, the lower your risk of cardiovascular disease and coronary heart disease. Lentils are an excellent source of plant protein that can help you adjust your ratio.
Oranges
Along with apples and berries, oranges are a great fruit pick for heart health, said Dr. Shenoy. Feel free to sip some orange juice too—research in Critical Reviews in Food Science and Nutrition found that it may help improve several risk factors for heart disease.
Barley
“Whole grains are rich in fiber, antioxidants, and essential vitamins and minerals that support heart health,” said Han. “I often suggest switching things up if certain carbohydrate foods start to feel boring. There are plenty of whole grains to try that can keep your taste buds happy and curious.” Nutty, chewy barley is one such pick.
Beans
Like lentils, beans are a great source of plant protein, as well as fiber to support cholesterol and blood sugar balance, said Garcia-Benson. Brazilian research has also found that eating beans is associated with a decrease in cardiovascular disease risk factors.
Foods to avoid that may hurt your heart
In addition to enjoying the eats above, our experts suggested steering clear of the following foods that may hinder heart health:
Dr. Shenoy explained that these foods contain saturated fats, sodium, and added sugar, which may increase inflammation, promote the buildup of LDL cholesterol, and raise blood pressure.
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